MARSOC WEST MPOTFF HP 1st MRB - Bravo Company 6-10 June 2016
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1 MARSOC WEST MPOTFF HP 1st MRB - Bravo Company 6-10 June 2016 MONDAY TUESDAY Wednesday Thursday Hang Power Snatch 4x3 Push Press 4x2 Conditioning - Choose One: Hang Power Clean 4x3 KB Swings 4x10 Floor Slide 3x10 Q-Ped Lat Mob 3x5e Aerobic - Heart Rate < 150 bpm HK Lateral Groin Mob 3x10e Childs Pose 3x15s Close Grip Bench 6x5 Box Squat 3x3/1x min Run Military Press 4x5 BB Reverse Lunge 4x5e x BW - Fast Reps 90s rest FFE Stretch 3x15s 3-1-2k Swim or Fin Foam Roll Lats/T-Spine 3x30s KB Turkish Get Up 3x2e SL RDL 4x5e Chin Up 4x5 Anaerobic - Heart Rate > 160 bpm BB RDL 4x5 BB Pendlay Row 4x6 Push Up 3x5 DB Step Up 3x8e 1-5 x 800-m Run (3 min rest) SA DB Bench Press 3x8e Box Pistol 3x6e 5 sec neg/5 sec hold HK Pallof Press 3x5e 2-10 x 100-m Swim (2 min rest) 3-5 x 500-m Row (2 min rest) SL Bench Hip Thrust 3x8e Strict Pull Up 2xME Leg Curl (machine/sb/trx) 3x10 SA DB Row 3x8e 4 - Circuit - 2 rounds of: Straight Leg Raise 3x15 Side Plank Rotations 2x10e BB Roll-out 3x10 10# Lat Lunge 3x8e 30 Abmat Sit Up, 400-m Run 20 Burpees, 400-m Run 10 Tire Flips, 400-m Run 20 Push Ups, 400-m Run Conditioning/Finisher Conditioning/Finisher 30 Squats, 400-m Run Conditioning/Finisher Conditioning/Finisher 5 Rounds of: Loaded Carries - 1 KB: 6 x 200-m Run (90 sec rest) BB Curl 21's - 2 rounds: 5 Power Clean (95-135#) 100-m Farmers Carry (each arm) 7 bottom half reps 100-m Run 100-m Front Rack Carry (each arm) 7 top half reps 1 min Rest 100-m OH Carry (each arm) 7 full reps *One of these options can be performed Saturday or Sunday as an additional day of training Box Squat+ set - perform a max rep set with a weight that allows for 2-5 reps 2 reps - weight used divided by 0.97
2 MARSOC WEST MPOTFF HP 1st MRB - Bravo Company June 2016 MONDAY TUESDAY Wednesday Thursday Box Jump 4x3 Hang Power Snatch 4x3 Conditioning - Choose One: Push Press 4x2 Hang Power Clean 4x3 High Plank Alt Arm Reach 3x5e Foam Roll Lats/T-Spine 3x30s Aerobic - Heart Rate < 150 bpm 90/90 Arm Circles 3x5e KB Windmill 3x3e Power Clean 6x2 Weighted Pull Up 5x min Run BB Bench Hip Thrust 4x8 BB Bent Row 4x8 1 set every 2 min Bench Lat Stretch 4x15s 3-1-2k Swim or Fin TRX Row & Rotate 3x10 Q-Ped Lat Mob 3x5e DB Bench Press 4x3 BB Step Up 4x5e Anaerobic - Heart Rate > 160 bpm Alt DB Incline 4x5e Pisotl (reg/trx/band) 4x3e 3 sec neg/xplosive up Goblet Squat w/press Out 3x5 1-5 x 800-m Run (3 min rest) Band Pull Apart 3x10 Strict Chin Up 3xME MB Shot Toss 3x3e 2-10 x 100-m Swim (2 min rest) DB Bench Pull 3x8 3-5 x 500-m Row (2 min rest) SL KB RDL 3x8e 10# Lateral Lunge 3x8e Russian Lean 3x5 45# OH Walking Lunge 3x10e 4 - Circuit: Diamond or MB Push Up 3x20 Alt DB Curl 3x6e TRX Skull Crusher 3x10 Little Bigs 3x15 2 rounds of: Face Down Plank 3x30s DB Lateral Raise 3x m Run 20 Swings/Slams/Sit Ups then 2 rounds of: Conditioning/Finisher Conditioning/Finisher 400-m Run Conditioning/Finisher Conditioning/Finisher PRE-LIFT: 5 rounds of: 10 Clap Push Up/Pull Up 25m Heavy Sled Push or Object Pull 8 rounds of: 6 x 10-y Get Up Sprint Every 90 sec complete: then 2 rounds of: 2 Box Jump (36") 2 Deadlift (185#) 1 rep every 30 sec 25-m Farmers Carry (70#) 200-m Run 45 sec rest 4 Burpees 90 sec rest 25-m Shuttle Run (2x down/back) 10 Burpees 8 rounds or fail to make box jump 8 Lunge Jumps (4e) 6 x 10-yd HK Lateral Get Up Sprint *One of these options can be 45 sec rest 1 rep every 30 sec performed Saturday or Sunday *Pull - sandbag or multiple KB's, 3 R/L as an additional day of training hook a TRX around them and drag! *treat each round like a sprint Perform 2 additional sets as warm up for all barbell exercises 2-3 min rest between sets of strength exercises unless otherwise noted EMOM - Every Minute on the Minute
3 MARSOC WEST MPOTFF HP 1st MRB - Bravo Company June 2016 MONDAY TUESDAY Wednesday Thursday Hang Power Clean 4x3 Hang Power Snatch 4x3 Conditioning - Choose One: KB Snatch Ladder kg Clean Pull/Floor 4x3 Foam Roll Lats/T-Spine 3x30s Toes Elev Flex/Ext 3x5 Aerobic - Heart Rate < 150 bpm unbroken each round Incline Cuban Press 3x8 10e/8e/6e/4e/2e Box Squat 8x2 BB Deadlift 3x3/1x min Run 2 min Rest DB Incline Press 4x5 1.0 x BW EMOM Band Pull Apart 3x k Swim or Fin 2e/4e/6e/8e/10e 5 sec negative Chains optional Lying Glute Mob 3x5e 90/90 Arm Circles 3x5e Anaerobic - Heart Rate > 160 bpm BB Pendlay Row 4x6 Chin Up 4x5 HK SA OH Press 3x8e 1-5 x 800-m Run (3 min rest) DB Bent Arm Pullover 3x8 BB RDL 4x5 Vest/2-KB Step Up 3x10e Leg Curl (machine/sb/trx) 3x x 100-m Swim (2 min rest) DB Lateral Raise 3x10 Q-Ped Groin Stretch 3x15s HK Pallof Press 3-5 x 500-m Row (2 min rest) BB Split Squat 4x5e 4 - Circuit - 4 Rounds of: Side Plank 3x20s 1-DB Skull Crusher 3x8 SA DB Row 3x8e Dips 3x8 800-m Run BB Roll-out 3x10 Lying Knees to Elbows 3x10 SA KB Waiters Clean 3x5e Swings / Squats / Push Ups BB Curl 3x8 release handle and catch Round 1-20 reps MB Side Toss 3x5e the bell in palm Round 2-15 reps Conditioning/Finisher Conditioning/Finisher Round 3-10 reps Conditioning/Finisher Conditioning/Finisher Loaded Carries - 2 rounds: 2 Rounds of: Round 4-5 reps 8 x 100-m Run (1 min rest) 8 min AMRAP: 100-m Farmers (2 KB's or Trap Bar) 500-m Row or 400-m Run 10 KB Swings (24-32kg) 100-m BB Yoke Carry 40 Air Squats 10 Box Jumps (24") 100-m BB Zercher Carry 30 Abmat Sit Ups 20 Push Ups *One of these options can be 10 Pull Ups performed Saturday or Sunday 90 sec rest as an additional day of training Deadlift 3+ set - perform a max rep set with a weight that allows for 2-5 reps 2 reps - weight used divided by 0.97
4 MARSOC WEST MPOTFF HP 1st MRB - Bravo Company 27 June - 1 July 2016 MONDAY TUESDAY Wednesday Thursday Hang Power Snatch 4x3 KB Swing 4x10 Conditioning - Choose One: Push Press 4x2 Hang Power Clean 4x3 Side Plank 3x20s TRX Row & Rotate 3x10 Aerobic - Heart Rate < 150 bpm 90/90 Arm Circles 3x5e Box Jump 3x5 20 min EMOM Bench Press 3x3/1x min Run Front or Back Squat 5x5 BB Bench Hip Thrust 4x8 Even - 2 Power Clean (~80%) Band Pull Apart 3x k Swim or Fin Foam Roll Quads/Glutes 3x30s Little Bigs 3x15 Odd - 1e KB TGU BB Deadlift 2x20 Anaerobic - Heart Rate > 160 bpm BB Bent Row 4x8 Alt DB Bench Press 4x5e Pull Up 4x x body weight 1-5 x 800-m Run (3 min rest) Q-Ped Lat Mob 3x5e Clap Push Up 4x5 DB Walking Lunge 3x8e 90 sec rest 2-10 x 100-m Swim (2 min rest) 3-5 x 500-m Row (2 min rest) Renegade Row 4x5 DB Bent/Lat/Front Raise 3x10e HK SA Band Row 3x10e Alt OH Press 3x8e 4 - Circuit 1-2 rounds of: push up/row R/push up/row L DB Suitcase Shrug 3x10 Leg Curl (machine/sb/trx) 3x m Run TRX Skull Crusher 3x10 KB Wrist Curl 2x20 Sledge Swings 2x10e 70 Double Unders (150 regular) SL KB RDL 3x6e 60 Abmat Sit Up Side Plank Rotation 2x10e 50 Push Ups Conditioning/Finisher Conditioning/Finisher 40 Wall Ball Conditioning/Finisher Conditioning/Finisher PRE-LIFT: BB Curl 10 -->1 30 KB Swings 5 Rounds of: Loaded Carries - 1-KB: 4 x 10-yd Get Up Sprint partner rest 20 Pull Ups 12 BB Thruster (75#) 100-m Farmers Carry (each arm) 1 min Rest 10 Burpee Box Jump 200-m Run 100-m Front Rack Carry (each arm) 4 x 10-yd Lat Get Up Sprint (2 R/L) 800-m Run 90 sec Rest 100-m OH Carry (each arm) 1 min Rest *One of these options can be 4 x Agility (2 R/L) performed Saturday or Sunday *1 rep every 30 sec as an additional day of training Bench Press 3+ set - perform a max rep set with a weight that allows for 2-5 reps 2 reps - weight used divided by 0.97
5 MARSOC WEST MPOTFF HP 1st MRB - Bravo Company Date MONDAY TUESDAY Wednesday Thursday Conditioning/Finisher Conditioning/Finisher Conditioning/Finisher Conditioning/Finisher
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